The Intermittent Fasting Meal Plan

How would you guys like it to be able to eat just 2 meals a day and still see strength gains while losing fat in the gym?

How good does it sound to eat a huge meal consisting of a double cheeseburger, some fries, and maybe top it off with ice cream afterwards, and still lose fat?

With an intermittent fasting meal plan, this becomes 100% possible.

It aches me to see a lot of noobies in the fitness industry being steered in the wrong direction when it comes to nutrition and body composition.

I’m sure there’s going to be some of you reading this that are going to tell me that eating junk food or fast food all the time is just bad for your health. Yes this may be true, but the goal of an intermittent fasting meal plan is to help you lose fat and finally begin to get shredded.

If you have read any of my previous posts, i’m sure you know that I am a big fan of flexible dieting and intermittent fasting.

Let’s assume you are someone who is busy most of the time. Maybe you have a 9-5 job and it’s hard for you to make home-cooked meals every day. Or maybe you are still a student who is equally is busy and there is just no availability for you to eat 100% healthy foods every single day.

I’m glad you’ve found this blog because my goal is to help busy people like yourself drop the stubborn fat that you’ve kept on for so long.

So the whole point of this post is to show you how easy it really is to lose fat and get lean while eating fast food or anything you can get your hands on.

For those who have just recently stumbled onto my blog, read my full intermittent fasting guide here.

This will give you a good grasp as to how intermittent fasting will work for you.

A quick summary of how intermittent fasting will allow you to drop fat while still eating basically anything you want:

  • IF basically requires you to not eat anything for a longer period of time than you are used to. This usually means skipping breakfast and replacing it with a black coffee (to curb your appetite and you must make sure it has no sugar or creamer)
  • By doing this, you are restricting the amount of calories overall you are eating since your eating window is shorter than normal.

Now I am going to walk you through what I would do on any given day that has allowed me to drop fat:

  • Upon waking up, I will go on with my daily tasks until I start to feel the least bit of hunger.
  • I will then immediately start drinking black coffee (or a zero calorie monster) once I start to feel hungry.
  • I will complete all my work during my fasting period (being in a fasting state increases your focus and productivity)
  • The IF protocol I like to use is a 16 hour fast followed by an 8 hour eating window. So if I stopped eating at 10pm the night before, I will wait until 2PM the next day to eat. (You can also just fast for 4-6 hours upon waking up, this is another recommended method)
  • My first meal to break my fast consists of 50% of my protein intake of the day and my carb and fats I tend to keep on the lower side until my next meal.
  • I will then workout an hour or two later followed by another huge meal consisting of the other 50% of my protein followed by filling up my carbs and fats depending on my goals (less if for weight loss more if i’m trying to gain mass)

If you want to fully experience the benefits of an intermittent fasting meal plan then you need to start tracking your macronutrients (proteins, fats, and carbs).

I wrote a full guide on the subject of how to track your macros here.

Now the goal of this post is so that you can cater your own meal plan to the foods you want to eat. Everyone is different but the general rule stays the same.

Intermittent Fasting meal plan:

  • 1st meal = 50% of protein, 30% fat, 30% carbs
  • 2nd meal (post workout)  = 50% protein, 30% fat, however much carbs you feel is necessary.
  • snack = fill out the rest of your fat and carb intake for the day if needed.

Remember these are all just rounded off, you don’t want to get too strict about hitting the exact percentages but the general rule is to try to get at least HALF of your protein intake on your first meal. This is the MOST IMPORTANT part of the diet.

So what does this look like?

For me, my daily goal is to hit 2400 calories which equals to 150protein 80fat and 270carbs.

My first meal will usually consist of a lean meat such as tuna, boneless chicken breast, or tilapia, followed by 2 eggs, and a cup of rice.

This first meal =

  • 2 servings of tuna = 28protein 0fat 0 carbs
  • 2 fried eggs = 12protein 10fat 0 carbs
  • 100grams of chicken breast = 31protein 2fat 4carbs
  • 1 cup of rice = 0protein 0fat 53carbs

intermittent fasting meal plan

This is just an example but it equals out to around 71protein, 12fat, and 57carbs.

Another example of a first meal that I would consume is:

  • 12 ounces of ground chicken
  • 3/4 cup of rice
  • and a cup of broccoli
  • in total this equals = 90protein, 36fat, 40carbs

intermittent fasting meal plan

As you can tell, with my first meal, I am already halfway done eating the protein that I need for my daily macro goal. Remember this is just the FIRST meal. But I can’t emphasize enough how important it is to eat the majority of your protein as your first meal of the day.

You may be wondering, why should I be eating so much protein to break my fast?

There are a few reasons:

  1. Protein is known to put your body and mind in an alert state that will help you get through the day.
  2. By eating somewhat lower in fats and carbs and HIGH in protein as your first meal, you are opening up your diet for literally anything you want as your second meal (usually post workout).
  3. If you eat too much carbs and fat to break your fast as your first meal, you will begin to feel tired. Why? Because carbs help release serotonin into your body which is the hormone that aids you in falling asleep and feeling relaxed. This is why sometimes after a big meal you start to feel very tired.
  4. Later on towards night time is when your body begins to crave junk food and carbohydrates. This is a good thing because eating the bulk of your carbohydrates towards night time will help you sleep.

By the time you have broken your fast and eaten your first meal, you should have eaten at least half of your protein goal for the day while staying low in carbs and somewhat low in fat.

Once you find your daily macronutrient goals, all you have to do is hit those target goals each and every day and you WILL lose fat.

My #1 recommendation for macronutrient ratios for fat loss is 40% carbs, 30%fats, and 30% protein. So for me, having a 2400 calorie goal, that comes out to around 270 grams of carbs, 80 grams of fat, and 150 grams of protein. This is so easy for me to hit because this macro split will allow me to eat the foods that I PERSONALLY prefer.

It all comes down to what kind of foods you prefer and what your body tolerates better. If you are someone who is of higher bodyfat percentage, you may want to decrease your carbs slightly and increase your fats a little more. (This is because you are insulin resistant at higher body fat percentages, more on this here)

Like I was explaining before, my main goal is to eat the bulk of my protein intake for the day in my very first meal. This allows me to eat virtually whatever for the following meal(s) since most of the foods we prefer is loaded up on carbs and fats.

Following this type of intermittent fasting meal plan allows you to not only free up a TON of time, but since you aren’t so focused on having to make 6 meals a day, you are also freeing up your mental capacity for things that are more important.

Remember that your first meal is so important because it will set the tone for the rest of your day when it comes to your diet. Let’s assume you ate something that was lower in protein but high in fats and carbs (such as a big bowl of pasta), it will be hard for you to reach your macronutrient goals because you are already high on carbs and low in protein.

When is the last time you had late night munchies and craved grilled chicken and/or tuna or tilapia? That’s right, probably never.

What i’m trying to say is, it is MUCH easier to stick to your macronutrient goals by sticking to HIGH protein and somewhat LOW in fats and carbs for your first meal. This will allow you to eat foods such as burgers and fries (high in protein fats and carbs).

intermittent fasting meal plan

Closing thoughts / conclusion / action steps:

  • Visit to figure out the amount of proteins, fats, and carbs you should be having every day to lose fat.
  • Reconfigure the IIFYM calculator to a suggested FAT LOSS goal and then at the bottom click “enter your own ratio”. Now put in 40% carbs, 30% fat, 30% protein.
  • Try to put off your first meal at least 4-6 hours later upon waking up for beginners.
  • Drink BLACK coffee to help curb your appetite during the fasting phase of your day.
  • Aim to eat at least 50% of your protein goal with your FIRST meal. This will allow you to eat virtually whatever else you want for the rest of the day.
  • Stay low in carbs and fats for your first meal.
  • Protein helps you stay alert and focused throughout the day.
  • Carbs help relax you and feel tired
  • The above two points will help you stay focused during the day and help you sleep at night. Eat high in protein low in carb during the day. Eat high in carbs and fill in the rest of your protein during the night.
  • By following all the points displayed above, not only will you be able to lose a ton of fat, you won’t experience ANY hunger cravings because you are able to eat whatever you want as long as you eat high in protein low in fats and carbs for your first meal.

There you have it, this is the intermittent fasting meal plan that has helped a ton of my clients along with myself with our fat loss goals. Should you experience any difficulties please contact me and I will help you with anything you need.





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